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Padel Injury Prevention: Complete Guide
Learn how to prevent the most common padel injuries and keep your body healthy for better performance.
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Padel Skillset Team
Most Common Padel Injuries
Shoulder Injuries
Rotator cuff tendinitis and bursitis are common due to repetitive arm movements.
- Pain when lifting arm
- Morning stiffness
Elbow Injuries
Lateral epicondylitis (tennis elbow) is very common in padel players.
- Pain on outer elbow
- Weakness when gripping
Knee Injuries
Patellar tendinitis and meniscus injuries from sudden direction changes.
- Pain when bending knee
- Swelling and stiffness
Prevention Strategies
Warm-up and Cool-down
Dynamic Warm-up (10-15 min)
Gentle movements that prepare muscles and joints
Post-Game Stretching
Maintain flexibility and reduce muscle tension
Proper Technique
Hit with Whole Body
Not just with the arm, use legs and torso
Ready Position
Maintain a balanced and relaxed posture
Strengthening Exercises
Shoulders
- External rotations with band
- Lateral raises
- Plank with rotation
Elbows
- Eccentric wrist curls
- Tricep extensions
- Pronation/supination
Knees
- Isometric squats
- Lateral lunges
- Calf raises
Warning Signs
When to Stop Playing
Sharp or stabbing pain
Visible swelling
Loss of range of motion
Pain that worsens with play
Muscle weakness
Night pain
Important: If you experience any of these symptoms, consult with a healthcare professional before continuing to play.
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